How-to-Calories (Bulk,Cut,Maintain) / Zig-Zag Diet

[Tech2]

So I've heard a little about the so called Zig Zag diet, where it seems you eat a lot for about 5 days, then eat a lot less for 2 days. But that's about all the details I have. Is it a good system?


EDIT: aikurushii - combined 2 threads.

Originally Posted by Twilight_Trainer

Ok, since this is definitely important for EVERYONE of every fitness level, I guess I can break down and show everyone how to do it (I'm not sure why I haven't yet, I guess I just didn't think about it!) My bad on that.
I believe this is pretty basic, so let me know if you have any questions or need anything clarified! I know that many people think these numbers are high, because it's more than they're used to eating, but this is how you get your metabolism burning optimally. Starvation simply doesn't work!!!


First, you must calculate your Basal Metabolic Rate, or BMR. Your BMR is lowest when sleeping; however, most methods measure your BMR when awake, but under controlled conditions of resting and room temperature. Your BMR is therefore an estimate of the number of calories you'd burn over 24 hours while lying down, but not sleeping. Your actual metabolic rate is estimated by adding the caloric cost of all the activities you engage in throughout the day to your BMR.

A rough estimate of BMR is as follows:
Men's BMR in calories = 1 X Body weight in kilograms X 24 hours
Women's BMR in calories = 0.9 X Body weight in kilograms X 24

(to calculate your body fat in kilograms, divide your weight in pounds by 2.2)

Now, once you have this number, decide which body fat range you're in, and multiply it by the Lean Factor multiplier in parenthesis.

Lean Factor Chart
-Men Under 10%, Women under 14% 105% Multiplier - (1.05)
-Men 10% to <14% – Women 14% to <18% 100% Multiplier - (1.0)
-Men 14% to <20% – Women 18% to <28% 95% Multiplier - (.95)
-Men 20% to 28% – Women 28% to 38% 90% Multiplier - (.90)
-Men over 28% – Women over 38% 85%(0.85) 85% Multiplier - (.85)


Finally, take that number (the BMR x your Lean Factor) and multiply it by your daily activity level (in percent). I can make this VERY specific, but below is a good chart for estimating this number. Feel free to make your own estimates if you feel that you're somewhere between any of these categories.

Daily Activity Level Breakdown
130% is very light activity: sitting, studying, talking, little walking.

155% is light activity; typing, teaching, lab/shop work, some walking throughout the day.

165% is moderate activity: walking, jogging, gardening, active job, training 1 to 2 hours per day.

200% is heavy activity level: manual labor such as digging, tree felling, construction work, and sports activities between 2 and 3 hours.

230% is very heavy activity: a combination of moderate and heavy activity 8 or more hours per day, plus sports activities 2 to 4 hours per day. [/b]

These numbers allow you to adjust your requirements based on your activities for any given day (lifting and cardio, not lifting, no cardio, work, school, etc.)

Here's an example of my daily caloric requirements on a lifting day.

My current weight 213lbs = 96.9kg

BMR= 96.9kg x 24hours = 2325 calories

My body fat is less than 10%, so my multiplier is 1.05
Adjusted bmr = 2325 x 1.05 = 2441

On a normal lifting day, I estimate my energy expenditure to be in the 165% range (Depending on the activity, I might go as high as 175%, but for this example, 165% will do.)

2441 bmr calories x 1.65 (165% activity level) = 4027 calories

On an off day, my calorie expenditure is probably closer to 155%, so on that day, my caloric expenditure would be:

2441 x 1.55 (155%) = 3783

So, these are the numbers that I would zig-zag from.
Hope this helps each of you!!!
Boyd (This article was taken from satxfitness.com, Boyd Myers)


http://www.bodybuilding.com/fun/issa64.htm

The above link is to a calculator using the same information, just type in your required info and it does the work for you!

[Vplayer]

You have it backwards. You eat more for 2 days.


But in order for it to be effective (and it is DAYUM effective) you have to calculate your Basal Metabolic Rate (BMR) and get your daily caloric intake figured. Otherwise you're just eatting.

With zig zag dieting, as you reduce your caloric intake and increase your caloric burn, your body fat percentage drops correspondingly. But so does your BMR. Then, to force your BMR back to a normal level, you begin eating normally again for a brief period.

What happens is your body fat level begins to climb back up again, but not as high as it was at the beginning. Then when you lower your caloric intake again, your body fat goes down again. Eat normally again, and up goes the body fat again. Except not so high as it was before. This process continues until your body fat percentage is at healthful levels.

By zigzagging your caloric intake like this, you allow periodic BMR adjustments to take place, bringing it back to a level that corresponds to your new (lower) bodyweight. Then it's easy to begin losing fat again–and again. If you simply try going down, down, down in body fat, your BMR never has a chance to adjust, and your fat loss efforts become harder and harder until you binge out in frustration and get fat again.

Zig Zagging will help you get over or avoid the phenomenon of plateas, in which you lose several pounds of fat, then stop losing. When most people hit a plateau, they normaly reduce their caloric intake, which is wrong. Of course we now know that this just adds to the problem by further dropping the BMR. Zigzag your calories up, and your BMR will be readjusted higher to burn more calories.

[musclesntx]

To add on to what V is saying, it isn't necessarily eating a "lot" of food for several days. You calculate the amount of calories you burn in a given day (let me know if you need help here). In the case of adding muscle, you just eat 2-3 calories per pound of bw more for 4-6 days, and then reduce it to the regular levels for 1-2 days. Also, it helps if you use a macronutrient ratio that supports your objective. A calorie isn't just a calorie-it does depend on where it comes from.

I also use it to reduce body fat (without EVER losing muscle). Same premise-you drop 2-3 calories per pound of body weight for 4-6 days, and then go back to normal for a few days.

It isn't as easy as the magazines and such make you think (multiply X by your body weight, etc.) There are MANY factors that go in to determining how many cals you burn (muscle size, activity level, gender, etc)

If you want to know how to calculate how many calories you burn in a day, I'm going to need the following information:

-current weight
-approximate body fat
-gender
-breakdown of your activity over a given day (how intense is your job, how much do you workout, etc).
-what days you work out, do cardio, etc.

Shoot me an email, and I'll get to it as soon as I can. I'm going to be fairly busy this week, so please be patient!!!

If you don't know how to calculate these numbers, I would definitely suggest you learn! I'm not saying that it is an exact science, because it's not. There are way too many x-factors. But you can definitely get an estimate. Everything you do should be based on these numbers.

Ok, I'm going to watch some Law and Order and see if I can crash before 8, and sleep for 9-10 hours tonight...

[your2slow]

I've been following the Zig Zag diet for a couple of weeks now using Boyd's advice and I think it's the best fat loss diet I've ever used. Before I started this diet I was just keeping my calories between 2000-2250, but kept hitting plateaus. I stumbled onto the fact that the plateaus were easily gotten through when I ate more calories for a few days then started back to my 2000-2250 intake. I did some reasearch and found out about the Zig Zag diet. Anyway since I started the zig zag diet I've lost all fat and have tons more energy than before. I'm eating alot more which kicks a$$ too!

[asprins]

Originally Posted by your2slow

I've been following the Zig Zag diet for a couple of weeks now using Boyd's advice and I think it's the best fat loss diet I've ever used. Before I started this diet I was just keeping my calories between 2000-2250, but kept hitting plateaus. I stumbled onto the fact that the plateaus were easily gotten through when I ate more calories for a few days then started back to my 2000-2250 intake. I did some reasearch and found out about the Zig Zag diet. Anyway since I started the zig zag diet I've lost all fat and have tons more energy than before. I'm eating alot more which kicks a$$ too!

impressive results in your sig. keep it up.

[Vplayer]

FYI....Boyd (musclesntx) is the guy I get and got my info for this post. He is the one to listen to because my words are not "mine", but his. Everything I supposedly know, I learned from him. All of us on his message board that follow his principle are seeing fantastic results. Look at me, Im not even a bodybuilder nor am I training like one, but yet I still make gains like one. When Boyd speaks, people should listen.

[Tech2]

musclesntx, you have mail!

[musclesntx]

Got it. Let me take a look at it, and I'll respond to you soon.

[MGSocom]

True dat. bump to boyd's guide

[Vplayer]

Bump Bump to Boyd's guide.

[your2slow]

Originally Posted by asprins

impressive results in your sig. keep it up.

Thanks. It's taken a long time, but I feel 100% better than I did when I was so heavy. I'm nearing the end of my dieting/cutting for a while and will be glad to start adding muscle at a bit quicker pace. I've added muscle during my whole cutting cycle although not nearly as quickly as if I were bulking or maintaining.

Anyway my wife says she doesn't want me below 220 lbs which will put me at about 14-15% body fat. We'll see what I look like when I get there I suppose.

[Tech2]

I'm eargerly awaiting boyd's advice! Sounds like he's getting much respect from the board, and it looks like he's put some folks on the way to good results. I'll be keeping you all updated!

[musclesntx]

Just keepin' it simple!!!

[Gustavoh]

Bump to that VPlayer/your2slow

Thanks Boyd.

I have used Zigzag diet and i think is the number 1 arsenal i have used to on my cutting process.

Zigzag Diet = proper Macro/micro nutrient intake + proper spacing of food intake through out the day + Zigzag total calorie intake through out the week. --> simple as that

check my progress below

Gus

[Vplayer]

Mad fukkin progress Gus!!

[Gustavoh]

Thx V

i got 3 weeks more to cut ... then on to a clean bulk

Gus

[Vplayer]

You need to post pics or Ima induct you into Boyd's... "special" club... :twisted:

[Toasty]

I was just wonering if i could get some help on this aswell?

Ok...so according to my body comp .com my RMR is 1870/day. and my TCB is 3086/day.
Lean body mass is 143 lbs. Fat mass is 48 lbs. that cant be too good. lol BF % is 24.96%

I'm about 190 lbs. and i stand at 5'9''
how would i go about this ziz zag diet?

[musclesntx]

Hey all, just shoot me an email, and I'll run your #s when I get a chance. I get upwards of 150 emails/pms a day, so sometimes, it may take me a second to get back to you.
If you don't feel like waiting, VPlayer can show you where to learn how to figure it out.
Thanks for your patience!!!
Boyd

[Toasty]

Originally Posted by musclesntx

Hey all, just shoot me an email, and I'll run your #s when I get a chance. I get upwards of 150 emails/pms a day, so sometimes, it may take me a second to get back to you.
If you don't feel like waiting, VPlayer can show you where to learn how to figure it out.
Thanks for your patience!!!
Boyd

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